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  6. Cress, garden, cooked, boiled, drained, with salt vs. Chard raw

Cress, garden, cooked, boiled, drained, with salt vs. Chard raw — In-Depth Nutrition Comparison

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How are cress, garden, cooked, boiled, drained, with salt and chard raw different?

  • Cress, garden, cooked, boiled, drained, with salt is richer in folate and vitamin B2, while chard raw is higher in vitamin K, vitamin A, magnesium, iron, vitamin E, vitamin C, and copper.
  • Chard raw covers your daily need for vitamin K, 372% more than cress, garden, cooked, boiled, drained, with salt.
  • Cress, garden, cooked, boiled, drained, with salt contains 3 times more folate than chard raw. Cress, garden, cooked, boiled, drained, with salt contains 37µg of folate, while chard raw contains 14µg.

Cress, garden, cooked, boiled, drained, with salt and Chard, swiss, raw types were used in this article.

Infographic

Cress, garden, cooked, boiled, drained, with salt vs Chard raw infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 18% 31% 30% 38% 4.1% 21% 32% 49% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +19.6%
Contains more MagnesiumMagnesium +211.5%
Contains more IronIron +125%
Contains more CopperCopper +57%
Contains more ZincZinc +140%
Contains less SodiumSodium -12.7%
~equal in Potassium ~379mg
~equal in Phosphorus ~46mg
~equal in Manganese ~0.366mg
~equal in Selenium ~0.9µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 77% 10% 0% 15% 37% 15% 9.8% 36% 0% 959% 28% 7.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more FolateFolate +164.3%
Contains more Vitamin CVitamin C +30.4%
Contains more Vitamin AVitamin A +31.9%
Contains more Vitamin EVitamin E +278%
Contains more Vitamin KVitamin K +116.5%
Contains more CholineCholine +30.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cress, garden, cooked, boiled, drained, with salt Chard raw DV% diff.
Vitamin K 383.4µg 830µg 372%
Magnesium 26mg 81mg 13%
Iron 0.8mg 1.8mg 13%
Vitamin E 0.5mg 1.89mg 9%
Vitamin C 23mg 30mg 8%
Vitamin A 232µg 306µg 8%
Copper 0.114mg 0.179mg 7%
Folate 37µg 14µg 6%
Vitamin B2 0.16mg 0.09mg 5%
Fiber 0.7g 1.6g 4%
Vitamin B6 0.157mg 0.099mg 4%
Vitamin B3 0.8mg 0.4mg 3%
Zinc 0.15mg 0.36mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Potassium 353mg 379mg 1%
Calcium 61mg 51mg 1%
Sodium 244mg 213mg 1%
Choline 13.8mg 18mg 1%
Polyunsaturated fat 0.196g 0.07g 1%
Fats 0.6g 0.2g 1%
Calories 23kcal 19kcal 0%
Protein 1.9g 1.8g 0%
Carbs 3.8g 3.74g 0%
Net carbs 3.1g 2.14g N/A
Sugar 3.11g 1.1g N/A
Phosphorus 48mg 46mg 0%
Manganese 0.372mg 0.366mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.163mg 0.172mg 0%
Saturated fat 0.02g 0.03g 0%
Monounsaturated fat 0.205g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.9 g
Fats: 0.6 g
Carbs: 3.8 g
Water: 92.5 g
Other: 1.2 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +200%
Contains more OtherOther +33.3%
~equal in Protein ~1.8g
~equal in Carbs ~3.74g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.196 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +412.5%
Contains more Poly. FatPolyunsaturated fat +180%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cress, garden, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169350/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.